9/5 Friday

Warm Up 

Agility complex

*Coach's choice run*

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

4 minute AMRAP

30 high knees

10 heavy banded rotations R/L

*3 minute rest period

Game:

4 minute AMRAP

Run/ prisoner step ups/ step ups

*3 minute rest period

Cash out:

4 minute AMRAP

5 burpees

20 DU or 35 taps